How to punch a beautiful press girl?

Modern aesthetics implies the presence of the press cubes not only in men, but also in girls. In fact, the muscles of the anterior wall of the abdomen in all people without exception have the form of squares, but are not visible due to the fatty layer. The front of the press is formed by a pair of straight muscles with a vertical vertical strip of connective tissue passing through the center. Each of these halves consists of 4 beams separated by bridges. Thus, 8 cubes are formed, but only 6, located above the navel, are seen, as a rule. Today, many girls are concerned about how to get a beautiful press with moderately marked cubes.

If you want to get a belly with squares, one pumping will not be enough. You can have a superbly developed press, but it will be hidden under a layer of fat, which on the stomach is thick enough. Therefore, in order to get a beautiful female press, in addition to training, you also need "drying". The relief of the abdomen depends on exercise only by 10%, and by 90% - on nutrition.

How quickly you can see a beautiful press after the start of training and drying, depends on the initial state of the muscles and the amount of fat in this area. Slim girls will find the changes in 1-2 months, others will have to be patient, because before six months the result is not expected.

To pump the press, you need to determine what effect you want to achieve. As a rule, a beautiful press for girls is a moderately embossed tucked up abdomen without excess fat. In this case, each group of rectus abdominal muscles must be strengthened . There is no upper and lower press - this is a single muscle and exercises involve all of its departments, with the difference that some exercises load the upper cubes more, others lower ones.

Exercises for the upper part of the press

The basic exercises for the upper cubes are any lifting of the trunk from the prone position.

The starting position - lying on the floor, the loin is pressed to the floor, the legs bent at the knees stand with their feet on the floor with heels close to the buttocks, hands are pressed to the temples or are in the lock behind the head. Raise the shoulder blades and shoulders as high as possible, while the elbows are diverted to the side. Exhalation should be done with the strongest muscle tension.

An effective exercise for oblique abdominal muscles, without training which is impossible to get a beautiful press, is twisting. The starting position, as in the previous exercise, but the legs do not stand on the floor, but are stretched out and are on weight. When lifting the trunk, bend the right knee and reach for it with the left elbow, then bend the left knee and reach for the right elbow.

Exercises for the lower part of the press

The basic principle of all exercises for the lower press is the lifting of the legs from the prone position or in the vise on the crossbar.

The most effective training of the lower press is the exercises on the crossbar. The initial position is on the horizontal bar. Raise your legs and try to pull them to your chest.

If the classes are held at home, where there is often no crossbar, then you can perform other exercises.

The simplest thing is the raising of the legs from the prone position. The loin should be tightly pressed to the floor, and the legs straightened. Legs should be raised perpendicular to the body, then lowered, but not touching the floor.

All exercises for the press should be performed in 4-6 sets of 15-25 times depending on the training. It is recommended to start from 2 times a week and gradually move on to daily activities.

As it was said above, a well-developed beautiful press will not be visible with too thick fat layer on the abdomen. To reduce this layer, you need "drying", which is achieved by proper nutrition and cardio. It is necessary that the consumption of calories exceeds their arrival.

Proper nutrition does not imply starvation or exclusion of products necessary for normal life. In the diet should be present foods that provide the body with all nutrients. It is necessary to reduce the amount of fats and complex carbohydrates. Eat often and gradually, while most of the daily intake is eaten in the first two doses. And it is necessary to remove from the menu such "garbage" as: mayonnaise, chips, ketchup, crackers, salt nuts, cola, etc.

"Drying" is impossible without aerobic exercise, such as running. Cardio workouts not only help get rid of excess fat, but also perfectly train the cardiovascular and respiratory system. During the classes you need to monitor the pulse and always take into account the age and degree of fitness. You should know that aerobic training should be long. The real fat loss begins only after the destruction of glycogen, and this happens only after 20 minutes of intense running.